"Beach Muscles" A couple of months ago I was talking with a friend of mine about what the 5/3/1 "beach muscles" would be. The list was easy to come up with: Legs Traps Neck Shoulders Forearms These obviously aren't the usual muscles associated with the beach, but I live next to a corn field, so cut me some slack. Anyway, it gave birth to the 5/3/1 "Beach Body" Challenge. The key to the challenge is that performance is the main goal, not aesthetics. I always focus on performance. I believe that when one has a concrete training goal – for example, "press 300 pounds, box jump 45", and run a 6:30 mile" – training becomes more focused and goals become...

I messed up my leg (Stress fractures in femur, pelvic bone, and i pulled my hip flexor) When I got back I didn't want to be a pussy though, and immediately tested my bench and did a cycle of 5/3/1 for bench only because my leg still hurt too bad for the other lifts. Now...